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Dietary Sources Of Minerals For Clear Skin

minerals for clear skinWho doesn’t want a radiant, glowing and youthful complexion? Little do we know, our skin is like the blueprint of what goes inside the body, stress levels, sleep and lifestyle in general!

Clear skin is not just determined by the lotion and creams that one applies but is predominantly influenced by the food that we eat. Health experts in this field say that minerals play an important role, so we need to feed our skin inside out. Apart from Vitamins A, C, E, K, these minerals have a tremendous power to provide clear and youthful skin. Minerals are like spark plugs which keep our engine running!

Some Important Minerals For Clear Skin 

Most of us pay attention to vitamins but neglect these minerals which are required in very minimum quantities. A few of them include:

  • Selenium: Has great antioxidant properties which help in protecting against the harsh UV rays. It supports skin elasticity and flexibility. It is also said to protect against skin cancer. Dietary sources: Fish, Brazilian Nuts, Chicken
  • Zinc: Having sufficient amounts of zinc in your diet helps in reducing the amount of oil production in the skin. Excess oil in the skin can support bacterial growth and infection and block the pores. Having 8-11 gm of zinc helps in having acne free skin. Zinc also helps in healing injuries. Dietary sources: Almonds, Cashew Nuts, Walnuts, Hazelnuts, Sunflower Seeds, Sesame Seeds.
  • Magnesium: is such an important mineral that magnesium deficiency can speed up ageing. Fast food, aerated drinks and alcohol can leech the body of magnesium. This mineral is not only good for skin but hair, teeth and the bones as well. Dietary sources: Buckwheat, Barley, Coconut, Walnuts, Beetroot Green, Spinach.
  • Calcium: Commonly known for stronger bones and teeth, it is equally essential in providing healthy skin too by aiding skin elasticity and firmness. Dietary sources: Milk and Milk products, Sesame Seeds, Oranges, Chickpeas, and Nuts.
  • Copper: is like a catalyst which speeds up the production of the protein elastin which keeps the skin flexible. It also prevents skin pigmentation. Dietary sources: Walnuts, Brazilian Nuts, Sunflower Seeds, Cashew Nuts, Mushroom and Soybeans.

We hope this article helps you get that clear skin you’ve always wanted, naturally with the right nutrition. Do let us know your thoughts in the comments below. For more skincare tips, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

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Healthcare for Children During Exams

Exam time is quite a stressful ordeal for students and parents alike. Wouldn’t a successful examination without the stress be great? Healthy habits can build that foundation for you! Just follow these simple yet important parameters and it will help you and your kids during exams!

1. Nutrition During Exams

Though a good practice to maintain at all times, healthy eating assumes greater significance during exams. Food fuels the mind and body. The quality of food you eat largely determines your overall health and mental acuity.

  • Eat Smaller, Frequent Meals
    If you feed your child a large meal, then he/she will experience a dip in energy and the alertness to study for hours on end. Small meals provide a steady supply of energy to the exam fatigued brain. Keep a steady supply of glucose (energy) throughout the day. This will ensure that your child is focused during study time as well as the exam. Avoid keeping long gaps between meals.
    Opt for healthy snacks such as fresh fruit, popcorn, fruit scones, dried fruit, yogurt or nuts. This will keep your child going throughout the day. They are a better option than cakes, biscuits, chocolates and sweets. The refined sugars in these products will only give your child a ‘sugar rush’ after eating them but will leave them feeling flat and in a bit of a slump shortly afterwards.
  • Food For The Brain
    Vitamin B strengthens brain functioning. Good food sources of Vitamin B are meats (red meat, poultry, fish), eggs and dairy products (milk, cheese), Legumes (beans, lentils), seeds and nuts (sunflower seeds, almonds), whole grains (brown rice, barley, millet), dark leafy vegetables (broccoli, spinach), fruits (citrus fruits, avocados, bananas).
  • Omega 3 Fats
    You may have heard the mention of Omega-3 fats as heart-protective. However, they also play an important role in memory, concentration, and relieving depression. Omega 3 has been shown to help brain function and increase concentration. It also helps to improve your immune system when your body and mind are stressed. To get your omega-3 fats, you can eat oily fish like salmon, mackerel, tuna, halibut and trout. You can also give flax, chia, melon and sunflower seeds to your kids.
  • Avoid Junk and Oily Foods
    Junk and oily foods slow your body down. Be sure to avoid it. Include good quality proteins such as fish, eggs, milk products, sprouts, etc. Munch fruits and vegetables in between as to keep going for long hours.
  • Never Skip Meals During Exams
    Simply put, your brain needs the energy from food to work efficiently. Your child needs to keep his/her mental focus on the exam and not on hunger. A light meal before the exam will ensure that your child has the energy to pull through the long exam hours. A meal that includes wholegrain carbohydrates will suffice but ensure that it is in small portions. This is to avoid feeling too lethargic or sleepy.

2. Sleep During Exams

To function on an exam day, your child does not only need the energy that comes from nutrition but also the energy that comes from adequate sleep. Sleep deprivation can bring in several health repercussions, especially when coupled with stress. Adequate sleep ensures that your child can recall all the information he/she has worked so hard to learn. Sleep also leaves room to absorb new information that he/she may read. Students preparing for their exams should get at least 6-8 hours of sleep every night to maintain good mental and physical health.

Avoid caffeine-containing drinks late at night. A milky or herbal drink such as chamomile tea can ensure a calm and good night’s sleep.

3. Hydration During Exams

It is important to stay hydrated. Not just during exams but all the time. Dehydration can make a person feel lethargic, irritable and tired. Worst of all, it affects concentration. This affects an individual’s ability to focus, study or perform. Do not wait till your child is thirsty. If you wait till he/she is thirsty, it means his/her body is already a little dehydrated. Even mild dehydration can lead to tiredness, headaches, reduced alertness and diminished concentration.

Keep a glass of liquid (fruit juice, coconut water, water) within easy reach while studying and ensure your child has a bottle of water with him/her during the exam. Aim for 1.5 to 2L of fluid per day.

4. Managing Stress During Exams

Unmanaged stress can cause sleep disruption, headaches, poor concentration, and over consumption of junk food. All of these can contribute to impaired test performance. While stress is inevitable, finding appropriate ways to deal with it is the key to staying healthy during exams.

Being active is one of the best things your child can do to stay sane during exam week. Exercising releases endorphins, which make you feel happy and reduce stress. Physical activity is an effective tool to improve academic performance. Exercise also helps in improving memory and thinking ability for students by increasing oxygen flow to the brain. To help relieve stress, clear mind and lift mood, break up study with short bursts of exercise. Your child could go for a jog, a swim, a cycle, or even just walk to your local shop. Listening to music can also create a positive and productive environment by elevating mood and encouraging your child to study more effectively for a longer period of time.

To sum everything up – your child needs to eat well-balanced, healthy meals regularly. He/She needs to drink plenty of water to avoid dehydration. A well-ventilated room, regular breaks and sound sleep will ensure that your child performs at his/her best during the exams!

Was this article helpful? Let us know in the comments below!

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Self Love can help achieve Health Goals

How many of us can take compliments gracefully? A compliment certainly makes one’s day and I am sure it is true for most of us. It feels so great when someone just tells you how beautiful/handsome or how good you look. Any kind of compliment rejoices one.

The strongest desire and a positive thought do replace the need for such complements, I strongly believe is SELF LOVE. It is that magical key ingredient that makes you reach your health goals easily. It can be weight loss, staying fit, gain muscle mass or sleep better.

What is SELF LOVE?

Self-love is about loving each quality within you, be it good or bad. You may be fat or thin, dark or fair; who cares, just live your dream. Self-approval is something that we all require. Remove the negativity and bring in positive thoughts about yourself. And above all, you should feel good about yourself.

How SELF-LOVE helps us achieve the health goals?

With this special ingredient called self-love health goals can be achieved easily. Yes, you heard me right. Health goals and self-love complement each other.

We all know the power of law of attraction when it comes to money, home or children. This law of attraction also works for achieving your health goals like weight loss, running a marathon, exercising daily or just drinking enough water.

Just bring in positive thoughts.

Negative thoughts camouflage your belief system thinking it to be true and manifest itself into reality. Insecurity, irresponsibility, fear, stress, anxiety, desperation to lose weight fast and inferiority complex cause obesity unknowingly.

Negative thoughts and comments from others also lead to decrease in confidence level and broken self-esteem. How much ever we diet or workout, we do not get the desired result unless the importance of law of attraction is understood and practiced.

Self-Analysis – Ask these questions to yourself

  • Does your belief work on what people say?
  • Do you need others to praise you?
  • Do you get upset when you don’t find the right size of clothes for yourself
  • Do you lack will power to start your most desired goals?
  • Do you face difficulty in chasing your dreams?
  • Do you feel bad when you can’t eat that sweet lying in your refrigerator?
  • Do you wish to run a marathon but hold on due to lack of stamina or an underlying heart problem?

If your answer is YES to most of the questions above, then we surely lack SELF LOVE.

Steps to follow and conquer the world.

Law of attraction steps to reach the goals: SELF LOVE

  1. Be patient and optimistic. This is the key towards great health.
  2. Eliminate negativity around you.
  3. Consistently eat healthy and exercise.
  4. Don’t feel guilty if you reveal to everyone that you are eating less and avoiding sweets. Simply say, I am trying to make healthy changes.
  5. Don’t read too many weight loss stories or ask anyone their story of weight loss. This will just make you desperate and negative.
  6. Dress/Suit up and don’t forget to praise yourself. When you say, ‘My tummy is too big or I have double chin’ you are insulting your body·
  7. Be confident when you socialise. You confidence can overcome all the flaws.
  8. Take out at least 30-45 mins every day for yourself in doing some recreational activity like exercising, reading, shopping etc.
  9. Meditation eliminates negative thoughts from mind. Try and indulge in it for 5-10 minutes.
  10. Always visualise yourself beautiful/ handsome, leaner, toned and very happy.
  11. Jot down your goals in Present Tense like: I am 65 kgs and look gorgeous with this weight, I am running every day to become thin (Not lose weight, lose is a negative word)

It is very important for us to understand that true happiness lies in self-love and self-approval, all the desired goals become easy to achieve then. You love yourself; the world will love you back. It is important to love yourself to achieve the desired health goals…..do not wait for other’s approval

 

 

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Why should we eat more turmeric?

Curcumin

Turmeric is traditionally named as “Indian Saffron” because of its deep yellow-orange colour and has been used throughout the ancient Vedic culture of India as a condiment, healing remedy and textile dye. It is one of the most researched condiment and is used in almost all Indian curries, this spice has almost no calories and zeroes cholesterol. It is rich in dietary fibre, iron, potassium, magnesium and vitamin B6. The wide range of turmeric health benefits come mainly from its main ingredient, curcumin. Turmeric is used for arthritis, heartburn, stomach pain, diarrhoea, intestinal gas, stomach bloating, loss of appetite, jaundice, liver problems and gallbladder disorders. It is also used for headaches, bronchitis, colds, lung infections, fever, menstrual problems, and cancer. Some people apply turmeric to the skin for pain relief, ringworm, bruises, leech bites, inflammatory skin conditions and infected wounds. In short, Turmeric provides a wide variety of benefits, but there are seven standouts. Once you know about these seven benefits you’ll be eager to add the spice to your diet.

  • Potent Antioxidant

Curcumin has a huge therapeutic value as boosting immunity is one of its most important properties. Curcumin exerts powerful antioxidant effects by neutralizing free radicals, chemicals that can travel through the body and cause great amounts of damage to healthy cells and cell membranes. This is important in many diseases, such as arthritis, where free radicals are responsible for the painful joint inflammation and eventual damage to the joints.The high antioxidant power of turmeric also helps to put the brakes on aging process.

  • Maintains Healthy Heart

Oxidized cholesterol damages blood vessels and promotes plaques formation that can lead to heart attack or stroke. Curcumin not only prevents the oxidation of cholesterol in the body but is also beneficial in reducing bad cholesterol and improving good cholesterol. In addition, turmeric is a good source of vitamin B6, which keeps homocysteine levels under control and thereby protects direct damage to blood vessels caused by elevated levels of homocysteine.

  • Cancer Prevention

The most promising quality of turmeric is its ability to prevent cancer. Turmeric can be beneficial for preventing breast, prostate, skin and colon cancer. This super spice  helps the body to destroy mutated cancer cells and prevents its spreading into other organs. Moreover, It causes cancer cells to commit suicide. Turmeric prevents cancer progression by 2 ways: first, by enhancing liver function and second by preventing blood supply to cancer cells which may be necessary for their growth.

  • A Potent, Yet Safe Anti-Inflammatory

Curcumin is thought to be the primary pharmacological agent in turmeric. This makes it effective for fighting heart disease, osteoarthritis pain and other health problems related to inflammation. Curcumin is believed to reduce certain enzymes in the body known to trigger inflammation. Curcumin’s anti-inflammatory effects are comparable to the potent drugs like hydrocortisone and phenylbutazone as well as over-the-counter anti-inflammatory agents such as Motrin. Unlike the drugs, which are associated with significant toxic effects (ulcer formation, decreased white blood cell count, intestinal bleeding), curcumin produces no toxicity.

  • Promotes Weight Loss

Curcumin promotes weight loss and reduce the incidence of obesity-related diseases. Turmeric stimulates the production of bile which helps to break down fatty foods, which in turn, may help you lose weight. Taking one teaspoon of Turmeric powder with every meal may help in losing weight. This of course doesn’t cancel the fact that you need to eat healthy and exercise.

  • Slows the progression of Alzheimer’s Disease

Curcumin in turmeric has a potential role in the prevention and treatment of Alzheimer’s disease. Alzheimer’s disease is a neurodegenerative disease characterized by progressive cognitive deterioration together with declining activities of daily living and behavioral changes. Various effects of curcumin, including anti-inflammatory, and antioxidant property, improves overall memory in Alzheimer’s patients.

  • Natural Painkiller

Turmeric can be considered as an instant painkiller option. Turmeric is capable of fighting a variety of pain that would otherwise be rated with over-the-counter pain medication which just suppresses the pain unlike turmeric which attempts to heal the pain as well.

A Few Quick Serving Ideas to include turmeric in meals:

  • Add turmeric to egg salad to give it an even bolder yellow colour.
  • Give salad dressings an orange-yellow hue by adding some turmeric powder to them.
  • Season rice, vegetables and curries with turmeric.
  • Turmeric is a great spice to complement recipes that feature lentils.
  • Include the spice as an ingredient in your regular meals.
  • You can make a tea out of turmeric. Boil about four cups of water with a spoonful of turmeric for about ten to fifteen minutes. Strain and drink. The best remedy for a sore throat.
  • Add turmeric into your daily smoothies
  • Add turmeric to a glass of organic warm milk which helps fight cold and flu and a remedy for better sleep

Thus, turmeric is safe and offers a variety of general health benefits, you have nothing to lose by adding it to your daily diet in moderate amounts. We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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